Vacuum - the excellent tool for those who want to receive the ideal flat stomach and the wasp waist.
Vacuum of the stomach or vacuum in the stomach – universal exercise for the training of muscles of the press. It puts into operation even deep muscles which not always manage to be worked ordinary trainings.
Technology of performance of exercise
There are two main options of performance of the vacuum – standing and lying. It is worth trying both, and as a matter of experience to be defined what it is more convenient to you to do. It is considered that option lying on the back more simply and it is necessary to begin with it. The vacuum is carried out surely on an empty stomach since morning or on the hungry stomach before food (in 3-4 hours after meal).
Vacuum lying it is carried out on the firm surface and with the bent legs. Make 3 cycles of deep breaths and exhalations and on the last exhalation as much as possible exempt lungs from air, tuck the stomach in under edges that the hollow was formed. Raise the nape, press the chin to the breast. In such situation it is necessary to remain up to 15 seconds. Then to repeat 3-4 more times. Between approaches of the vacuum take 3-4 deep breaths.
Costing the vacuum it is carried out similarly. On the exhalation to tuck the stomach in, to lower the chin, slightly to bend legs in knees, to rest against them hands. The sign that you perform exercise correctly – jugular dredging becomes more noticeable.
Over time increase duration of "approaches" and their quantity.
There are two more options of performance of the vacuum – sitting and being on all fours.
The vacuum of the stomach is not just exercise for study of deep muscles, it also powerful respiratory practice. Therefore first of all you need to put breath. We do breaths and exhalations only through the nose! You learn to direct air not to the breast, and to the stomach, squeezing out the press forward. The diaphragm at the same time has to move up-down.
Advantages of performance of the vacuum
This exercise is "prescribed" most often those who want to get rid of the stretched stomach, most often it is recently given rise women. Regular practice will allow to get rid of visceral (internal) fat and considerably will reduce waist measurement. The vacuum will be pleasant to men for what will visually increase the thorax – remember Shvartsnegger from it practically the wasp waist and the developed chest. The vacuum will help to train cross belly muscles and muscles of the press, at the same time you won't pump over them and receive the ideal flat tummy.
Very important feature of the vacuum – it helps to develop muscles bark and promotes improvement of the bearing, works as prevention of the vesceral ptosis. Exercise improves blood supply of bodies of the small pelvis and interferes with emergence of developments of stagnation. It is very important point for women.
To practice the vacuum, you don't need special stock and it is possible to be engaged in any PLACE, even at work.
If you have mainly sedentary work, then you should watch the bearing. Performance of the vacuum will help you with it. The active training of the cross muscle (deepest) can become the bonus to exercise. Control yourself – the back has to be the straight line, and the stomach – in the tone. It doesn't mean that it is necessary to involve constantly it, but also it isn't necessary to throw out. It is very good habit – control of the bearing will make your figure more attractive (even if weight won't change), and maintenance of muscles of the stomach in the tone will save from overeating.
Contraindications
It is a little contraindications, but it is very important to know them. Pregnancy and critical days. In the first case – it is strictly contraindicated, in the second – to be guided on the state, but experts persistently don't recommend. And hardly you will want to carry out the vacuum – inconveniently and it is even sick. Therefore postpone practice for several days.
Gastrointestinal diseases, pathologies of heart and lungs are also strict contraindications.
After Cesarean section and any band operations it is necessary to consult with the attending physician – only he can make the decision on resumption of trainings. With care it is worth practicing the vacuum at the diastase – here everything individually and demands the qualified assessment.
Vacuum "wave" - naul
The following level of complexity – to do by the wave stomach. There are waves horizontal and vertical. To master the first slightly more simply. Exhale, tuck the stomach in and leave tight only the topmost muscles of the press. Then connect to them following "block" of muscles, then one more, and weaken the topmost. This beginning of the wave. "Lower" tension on muscles to the lowermost, and then – repeat. You have to experience all cubes of the press, can separately linger on each of them.
The vertical wave is much more difficult in development and it is considered the highest level of skill. It is carried out standing. Exhale, slightly bend forward, rest hands against knees, tuck the stomach in and transfer body weight to hands. At the same time oblique muscles (what sideways), have to fail, and straight lines – to come to light and to strain. That the wave turned out, transfer body weight to the right hand – then the left side of the roller "will fail" (from direct muscles) and if to transfer weight to the left hand, then right deep into will leave.
Very important note – always complete practice on the left side. The vacuum in addition influences intestines and finds its vermicular movement. That it "worked" correctly, waves need to be done on the course of location of body. The stoppage on the left part will help to bring slags out of intestines.
It is contraindicated to Nauli subjects who has the big excess weight. Though the vacuum of contraindications on weight has no.
Stomach vacuum – the part of "the big lock"
The big lock consists of 4 small:
- root,
- belly,
- throat,
To master the root lock, put legs on basin width, bend knees, lean on them hands, transfer weight. The waist and the stomach at the same time have to be relaxed. For performance of the root lock reduce muscles of the crotch and hold them in the static position. This practice it is similar to the well-known exercise of Kegel, but static. This lock is the most important – the basis for other locks. If to practice it it is regular, then you considerably tighten the lower muscles of the stomach.
The belly lock is, actually, the vacuum.
To execute the throat lock, extend the top up, direct the chin to jugular dredging, and at the same time take away the head back. Try to swallow. If you didn't manage – the lock is executed correctly. If isn't present – it is necessary to practice still. The throat lock is necessary to block the windpipe – it is very important when performing the belly lock.
The language lock - the simplest. Direct the language tip up and lay it for teeth on the top sky.
The next stage of practice – at the same time to hold three locks in situation: when the body is inclined, hands are rested against legs and all weight on hands. Then it is possible to add the fourth lock – the vacuum.
How to do the vacuum to lose weight
The key role is always played by deficiency of calories. Any concrete exercise won't help you to lose weight, and will just bring muscles into the tone. With the vacuum the same story. If not to watch food, to eat too much sweet and to wait that the vacuum will help – the vacuum won't help. Weight loss – very difficult process, and trainings are just the tool for the ottochka of the body of your dream.
If you have the drooped skin on the stomach or as it is called, the "stressful" tummy – the vacuum the fact that it is necessary for you. But the vacuum won't burn 30 centimeters of fat which you nayedat for years.